Post your back workouts..

Discussion in 'Fitness & Nutrition' started by Frank Dux, Mar 17, 2009.

Thread Status:
Not open for further replies.
  1. Frank Dux

    Frank Dux Guest

    I''m looking for new ideas on how to get some crazy wings and would appreciate to see what some of you guys are doing. Just to get it started, here's a typical back day for me...

    Wide Grip Chins 12, 12, 10, 8 (body weight)
    T-Bar Rows 12, 12, 10, 8
    Lat Pulldowns 12, 12, 10, 8 (Usually I'll do a 2 drop sets or so on the final set)
    Barbell Rows 12, 10, 10, 8
    Seated Rows 12, 12, 10, 8 (Drop sets also here on the last set)
    Deadlifts 8, 8, 8 (This can vary as sometimes I do wide grip or go heavy and do less reps)

    Yea I know it's kinda a lot .. :hs:
     
  2. timberwolf

    timberwolf New Member

    Joined:
    Jan 30, 2004
    Messages:
    19,974
    Likes Received:
    0
    Location:
    Toronto
    I hit back twice per week...one heavy and one volume.

     
  3. Balzz

    Balzz N54 Elitist OT Supporter

    Joined:
    Mar 30, 2000
    Messages:
    22,467
    Likes Received:
    0
    Pfft, I hit back twice a day.

    And I still only have half the reps you do. :o
     
  4. speedy

    speedy New Member

    Joined:
    Apr 10, 2005
    Messages:
    5,600
    Likes Received:
    0
    Location:
    NJ

    chins (30 sec int)
    bw/5x41
    (205 total reps/ 20:07)

    :eek5:
     
  5. Frank Dux

    Frank Dux Guest

    205 in 20 minutes.. That is nasty
     
  6. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

    Joined:
    Sep 17, 2007
    Messages:
    22,213
    Likes Received:
    32
    Location:
    Melbourne, Australia
    I found pullups are a great addition to increasing wingspan.

    But I'm lucky to do 4 X 6-8.
     
  7. energie

    energie I like to place an order.. the name? Situation the

    Joined:
    Jun 15, 2006
    Messages:
    5,753
    Likes Received:
    0
    Location:
    oilcity alberta

    i came in here to post that identical routine cept mine are 10's across and the last set being 6-8 with increase of 10+ pounds


    on tbar rows do you do it with your feet planted or do you use that equipment you lay on


    cept i have to work on wide grip. Whats better to start with Narrow grip un assisted bodyweigh pull ups or doing widegrip assisted pull ups?

    either way i have to build up to it so its either i do narrow grip pull ups or widegrip with the weight assist
     
  8. Frank Dux

    Frank Dux Guest

    My gym has something very similar to this... I just put my feet on the black. :dunno:

    [​IMG]
     
  9. energie

    energie I like to place an order.. the name? Situation the

    Joined:
    Jun 15, 2006
    Messages:
    5,753
    Likes Received:
    0
    Location:
    oilcity alberta
    i was talking about this machine, i dont like it feels awkward for some reason so i just do tbar rows with the sqaut bar and a narrow grip bar from the seated row machine

    [​IMG]
     
  10. y1997

    y1997 Made in the U.S.S.R.

    Joined:
    Apr 1, 2006
    Messages:
    6,065
    Likes Received:
    1
    Location:
    Detroit
    I deadlift on a separate day. My back workouts now consists of:

    WG Pullups (deadhang)
    BWx8-10x4

    DB/BB Rows/VGrip Rows
    8-12x3-4

    WG/Close Grip/Shoulder Width Pulldows
    10x3-4

    Single/Close/Wide Grip Cable Rows
    10-12x3

    Pullovers/Stiff Arm Pulldowns
    12-15x3
     
  11. y0gfx

    y0gfx BURAAAJYANAII!!!

    Joined:
    Jul 21, 2004
    Messages:
    764
    Likes Received:
    0
    Location:
    SF, CA/SJ, CA
    If you guys were to add in Good Mornings, where would you place them?
     
  12. energie

    energie I like to place an order.. the name? Situation the

    Joined:
    Jun 15, 2006
    Messages:
    5,753
    Likes Received:
    0
    Location:
    oilcity alberta

    near the beginning of the workout probably the second thing i do
     
  13. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    on bench day I do pullups and DB rows, military day I do cable rows, single-arm pulldowns, and face pulls. 3 work sets of 8-16 on everything except pullups, which is 3 sets to near-failure.


    on deadlift day I do deads and sometimes RDLs. I might start doing snatch-grip RDLs for high reps.
     
  14. Juke Box Hero

    Juke Box Hero Active Member

    Joined:
    Aug 5, 2005
    Messages:
    13,901
    Likes Received:
    1
    Location:
    fococo
    whats a good starting weight for good mornings? ive never done them before but im thinking of replacing dead lifts with them minus every couple weeks..

    for comparison, my max dead was 385 but now id be lucky to pull up 340.
     
  15. RICK RO$$

    RICK RO$$ Active Member

    Joined:
    Aug 23, 2007
    Messages:
    15,870
    Likes Received:
    7
    Location:
    I don't bop I do the money dance
    Depends on what I'm doing. If I want to pull heavy then its a deadlift or varition up to a heavy triple or single for the first movement, then some kind of row or pulldown, 45 degree hypers, and abs

    If I squatted heavy that week I'll do some lighter SLDL's or just a shitload of rows, pulldowns, pullovers, hypers, and abs. I did chins before my bicep started acting up.
     
  16. Hood Moses

    Hood Moses I part the Black Seas...

    Joined:
    Oct 4, 2001
    Messages:
    33,615
    Likes Received:
    55
    Location:
    Gulf Coast
    GMs for 5rm
    Deads either a heavy triple or deficit pulls or 5s
    Lat Pulldown/Assisted Pullup
    Rows/rack pulls
    Shrugs

    Since I broke 500 on DL GMs are the only thing that makes my DL go up, even with 5/3/1 my DL I had a hard time pulling over 550, this was after I pulled 605 over the summer
     
  17. Tumbles

    Tumbles New Member

    Joined:
    Oct 30, 2007
    Messages:
    2,792
    Likes Received:
    0
    Location:
    San Jose, CA
    Lots of pulldown type movements, a couple rowing movements, maybe something like deadlifts or rack pulls. Usually 14-20 sets total (kind of a big range to call "usually" but whatever).
     
  18. KIDRR

    KIDRR Duck dog>* OT Supporter

    Joined:
    Nov 1, 2004
    Messages:
    49,564
    Likes Received:
    953
    Location:
    North Mexico
    Deads ending with 5 rep max
    Pullups, usually 10 for 3 sets
    Heavy db's rows
    Usually some kind of behind the neck or wide grip pull downs
     
  19. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    really wish there was a high bench with a cambered bar so i could do prone BB rows
     
  20. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    pullups (suck at these right now)
    10
    6
    5
    6

    DB Row
    6 x 65
    6x 70
    6 x 75
    6 x 80

    Lat Pulldown (normal grip, where bar bends)
    6 x 140
    6 x 150
    6 x 160
    6 x 170

    CG Cable Row
    6 x 140
    6 x 150
    6 x 150
    6 x 160

    Behind Neck Pulldown
    15 x 90
    15 x 90





    -------
    that was my last back workout, i'm goin tomorrow some time so i hope to top certain numbers
     
  21. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    wondering what else if anything I should do in there, or if I should just leave it, i feel pretty cooked by the end of all that + cardio
     
  22. Sgt. Friday

    Sgt. Friday Guest

    I just changed mine up:

    Chin ups
    T-bar rows
    wide cable rows
    good mornings
     
  23. noogles

    noogles OT Supporter

    Joined:
    Feb 19, 2004
    Messages:
    5,675
    Likes Received:
    11
    chins
    deads
    inverted rows supersetted with mini band pullaparts
    hang cleans
    chest supported rows
    pendlay rows
    Y T and W raises

    split these over 2 days a week.
     
  24. Sylva

    Sylva New Member

    Joined:
    Jul 12, 2005
    Messages:
    5,974
    Likes Received:
    0
    Deads - 5x5
    Wide Grip pull up - 3 x AMRAP
    Tbar - 3 x 8-10
    DB row - 3 x 12/12
    BB row - 3 x 10-15
    hs row or straight arm pulldown - 7 x 10 - 30 sec rest
    ez-bar shrug - 3 x 10
    bb shrug - 4 x 10 - 2 front, 2 back
     
  25. Sgt. Friday

    Sgt. Friday Guest

    you guys are doing a LOT for your back workouts? Why? is that better, worse, just different?

    I was told 12-15 sets is ideal.
     
Thread Status:
Not open for further replies.

Share This Page